30-minute NO REPEAT Full Body Strength Training to Boost Metabolism | SUPERSET CIRCUITS

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This circuit-style strength workout uses a no-repeat superset training structure to build muscle and increase your metabolism! We have lots of compound moves to work multiple muscle groups!

This is a full-body workout so we will be working the upper body, lower body, and core! Supersets are a great way to increase your heart rate and overall output in a workout leading to muscle gain and a metabolic boost in a short amount of time!

The weight you want to lift today is moderately heavy with a moderate pace or lighter weight with a quicker pace! The weight you choose should challenge you for the duration of the workout! Be sure to adjust weight and intensity accordingly!

30-MINUTE NO-REPEAT FULL BODY STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 10lbs to 20lbs / 4.5 to 9kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to aim to lift moderately heavy with a moderate tempo! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
EXERCISE MAT

OPTIONAL EQUIPMENT
EXERCISE BENCH - All of the exercises can be done on the mat, I am just using my bench for a pregnancy modification!
BALANCE PODS

STRUCTURE
2 CIRCUITS
SUPERSET STYLE TRAINING
12 SUPERSETS - 24 EXERCISES
WORK: 45 SECONDS REST: 30 SECONDS

EXERCISE LIST
SUMO SQUAT WITH HAMMER CURL | BENT OVER REVERSE GRIP ROW
FORWARD LUNGE WITH 3 PULSE | SWITCH SIDES
SINGLE LEG ROMANIAN DEADLIFT & ROW | SWITCH SIDES
ALT. NARROW SHOULDER PRESS | KNEELING ARNOLD PRESS
KNEELING REAR LEG LIFT AND OPPOSITE ARM REAR DELT FLY | SWITCH SIDES
PUSH UP TO SHOULDER TAPS | PALLOF PRESS
SIDE PLANK WITH LEG LIFT | SWITCH SIDES
NARROW GOBLET SQUAT | SQUAT TO PRESS (HEELS ELEVATED FOR BOTH EXERCISES IF USING PODS)
PLANK | BEAR CRAWL HOLD (WITH PODS FOR BOTH EXERCISES)
SEATED UP AND OVERS | HAMMER PUMP CURLS
KNEELING (OR STANDING) TRICEP EXTENSION | CHEST PRESS
SUMO GLUTE BRIDGE | LONG LEVER GLUTE BRIDGE PULSES

I am so glad you joined me for this workout! It's always better to workout with a friend!

Kaleigh

Don't forget to stretch! 👉    • POST-WORKOUT STRETCH for Injury Prevention...  

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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.